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Set Your Weight Loss GoalsWriting down your goals will keep you on track. Revise or add to your goals at any time. Start by setting a long-term weight loss goal. Next, set a goal for how much you wish to lose each week. Losing anywhere from ½ pound to 2 pounds per week is safe. Then, figure out how long you will give yourself to reach your long-term goal. Weigh yourself daily (or at least weekly) to track your progress.

1. Set your weight loss goal to improve your health.Start with a goal of 5% to 10% of your current weight. Losing just 5% can improve your health.I currently weigh pounds.My long-term goal is to lose % of my current weight, which is equal to pounds.Losing (½ to 2) pound/s per week, I want to reach my long term goal by (date).

Example: If you weigh 250 pounds, your goal might be to lose 10%, which is 25 pounds. 5% is 12.5 pounds. It is very important to choose a goal you are confident you can reach. You can always reset your goals after you reach them.

SMART GoalsTo achieve your long-term weight loss goal, create an action plan to decrease calories and increase physical activity. Here are some tips:

•Goals are a road map to help us succeed. They give us a clear idea of where we want to be and how to get there.

•SMART goals are especially useful.

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SMART stands for:Specific: There are specific actions to take to reach the goal. Measurable: You know how much to do and when the goal has been achieved.Action-oriented: You need to take action to achieve your goal(s). Realistic: The goal is practical, given your resources and time. Time-based: There is a specific time frame to achieve the goal.

Example: “I will walk up the stairs (Specific, Realistic, and Action-oriented), once daily (Measurable) for the next month (Time-based).”

2. Set SMART goals to decrease calories in your diet. What can you do to eat or drink fewer calories?

Examples: “I will have low-fat milk with my cereal every day this week.” “I will drink no more than three cans of sweetened soda per week.”

Write them down:Goal one:

Goal two:

3. Set SMART goals to increase your physical activity. As your fitness improves, set new goals.

Examples: “Every day this week I will walk briskly for at least 15 minutes.” “I will take the stairs up to my office at least once each day that I am at work.”

Write them down: Goal one:

Goal two: